This calculator will never show a number below 1000 calories per day. Please speak to a qualified health professional before attempting to eat less than that.

For example, a 35 year old lady who weighs 80 kg (176 pounds), is 170 cm tall and exercises twice a week will need to consume approximately 2100 calories to maintain her weight, 1700 calories to lose weight and 1300 calories to lose weight fast.

On a 1700 calorie diet, two tablespoons of peanut butter would amount to around 11% of total daily calories. Does this mean that peanut butter should be avoided when trying to lose weight? Not necessarily.

How peanut butter can help with weight management

Even though peanut butter is relatively high in calories, it is also rich in protein and fiber, both of which assist with weight management. This is because they increase satiety, i.e. they keep you feeling full for longer.

There have also been a number of studies that have been carried out, investigating how peanuts & peanut butter affects weight.

This study found that children who consumed peanut butter were less likely to be overweight or obese, compared to those who didn’t. The children who ate peanut butter also had significantly higher intakes of several vitamins, and lower total cholesterol levels.

This study involving 15 normal-weight healthy adults found that even though peanuts are energy dense, because of their high satiety, they prevent overall over consumption of calories.

And this study concluded that peanuts and tree nuts can be included in the diet in moderation, without posing a threat for weight gain.

This means that peanut butter should not be feared when trying to manage your weight, so long as it is eaten in moderation. It is certainly a far better snack option than many deep fried foods.

For example, even though two tablespoons of peanut butter has slightly more calories than a pack of potato chips, it will leave you feeling satisfied for much longer, thereby preventing you from overeating.

Can eating peanut butter make you fat?

Any food if eaten in abundance will lead to weight gain. This is simply because ingesting too many calories causes fat storage.

It can be easier to eat too much of certain types of food compared to others, and this is certainly the case when it comes to peanut butter; it is highly addictive and some people might find it difficult to manage how much they eat.

However, it is important to control portions and enjoy peanut butter in moderation. Whenever you eat it, try serve yourself and then put the bottle back in a cupboard, rather than on your dining table, to prevent yourself from having “just one more spoon”.

Eating the right type of peanut butter is also important. Many brands that you find in shops will contain large amounts of added sugar and oils. It is best to avoid these peanut butters as they will do your waistline no favours. Instead, you should opt for a type of peanut butter that has peanuts, and not much else, as its ingredients.

What about other nut butters?

Even though peanut butter is the most popular type of nut butter, you can also buy butters made from other types of nuts & seeds such as almonds, cashews, walnuts and pumpkin seeds.

Just like peanut butter, these butters tend to be high in calories but at the same time contain large amounts of protein, fiber, healthy fats, vitamins & minerals. For example, 2 tablespoons of almond butter has 196 calories, 3.2 g of fiber and 6.8 g of protein, making it an excellent substitute for peanut butter.

Conclusion

Provided that you eat it in moderation, peanut butter can be a delicious, nutritious and filling snack that is also weight loss friendly. Opt for natural peanut butters over conventional ones. If these are not available where you live, consider making your own peanut butter at home.

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